Today I had an eating attack. My stomach was still full from lunch but my head was screaming "FEED ME!" I knew better so I went through my steps:
1. Observe my stomach's fuel tank. Is it hungry or is it satisfied? If it's hungry, feed it using measured portions. Mine was satisfied so onto number two.
2. Identify what feeling/emotion is trying to escape into the food (today it was overwhelm). Write this and steps 3-6 on a sheet of paper.
3. Think about what is causing that feeling/emotion (today it was a dirty house).
4. Strategize what would ease the intensity of that feeling (I made a list of what was bothering me the most).
5. Ask yourself, in reality, what can you handle to make it better (I chose a goal of 4 chores).
6. Spread it out throughout the day if that's possible (I got 3 done.).
7. Write down how you feel afterward (I feel very proud of myself. I had to talk positively to myself all the way through it).
8. Be sure to show your therapist how you handled the feeling/emotion.
9. Congratulate yourself with positive self-talk (Yeah! I did it!!).
10. Remember this helpful tip next time.
Here is an article by Mayo-Clinic about the same: Gain Control of Emotional Eating
